JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?8)5 \vxNC}U3"FG6*SyTzm\޶h$eE'5 gm EoϘ*EtiY?/J;Z5Fv^(M_6ds_a,mF֧}|15ą{ ;T~#Z[+#WͿWaI'f̺cҔ/a҄Nm<#d'*xHJ3#8P?e eaHnV\v E/j]ny{utL۲fj7W7-",<4]V29c3WIe5,Q*5Ԣ6A3+>QpTW8kSLƦbH0ZM AnunYy5Xr"OpF0>\ gbY;&@iH>ftvbm!fv9,y&l.ⶹ[aSʀoƷ5jY@H8₮o#1Q[ |H84QvMr0% Puh9$q￞;55,MdR:4*~]M;پ ]Y+R?<6wu?PӠ 1p?*'ԚZͯ7F{;m_Tw:y~`B6/Tb0[-X'm4%*F1c֜G&Y>DN:(p$%WڂQ;Tւg94i 9۩ z.PX9O$0I8>+M$(Iq؎ Q3'˚M6i1>P+R 2I;gʣ( 3V$ fcU&lXZsKd<FnQRZ,F +M=?Zyx[/܅8X@ !q#+I3uf9&XG ҕp9XucrKS \wP`GlqEH߿zQA[#nrcJtDJқ2$:Svji ,@ﰷvohđ>AxNь]HV|AiuEq$TkhzSPi+&W^  11⻎ݘxUkVB/+ҥW^ަH7sf` n9Z#AZ)\vz+"3O%6˘n' Nj%%taVKC2:2}EIq^E[[ #,i5b֐-ȋy,!Zvrϧ171$x?[K xV?n$-(yN8_kU+Vofi.Ax-۬YR4k'F?1ڛ K-t}2g1xb=Ms.]jO_d8ߟcfF'DYدRH.sr=AY>s2RWGVKE⊴׌Us+&V<f~O\#Ĉ'Jg.|UR 5Lx˲1~)q^#qj84ǩڈ.^@7w?-HDIA~HP9O+Mc=&0B4z/>!gG[ua7qLwg9G6j-],hXIcr{1#*2J\~Tf73`ʧ+gi]x-;o$Ov쥃^-WAg̑؟ y-4Mώ6Nq<-lU+d' jJG 3K١"& <_u[ 1E`x<{֭\Ff7by'ֵjC1O}>9HC"PP*]/vrJ z{S9U,r抗cM$c<T[ǏS<̘{ R piƸ[$"X2m'c m(gݮٲW5EQ- *7#9 1\)qֽMZ7ZJ`I ?jO+k$sIkslmWF<5'dtGX?^Yu=3 8$;gW>V1Ds~3ش76yıFzV(ѯ^kyfXbBqߎxeiLȁ)+OnqXsiu._h0']'mBf׭>7D0ʇ9?ʣ)$Z N1$!3Z?<="Zk>#&9-@ǖø_eo AockFIrh\֖I /m! jz|]Fx"+ڭֳ˻c+F@8N曣l2 W\ ~T 'U,N_@T$TǾqP[gqmN$8OO¨ gx'$Q}+k<=_ k4Mh#@Ҵ=K85rKnlW1O&+駓H#}'$QǣaQ\̮kl6$ z=e+HcUw8D(`cMY[g*p=ݼc%bW³0,R2h֎K& lMh:'+b!|G̦Hјg tJ|=J--2 I?\skfJN?koh!BgAɣ]ftAv8(,޺Q/y{'ҏFe-&pCOMDrȪd Jjތj~,2HY"sc<8p>!p_^BphZElkOr³F$(Q)UCR CS[ )co.]|RyVr=^zji̬fr8'5Hջ?ZP1Yڌ18#F)5xA/xݜKЪX2k˴3w=-䣩YH"]B;%7B1Xcr"`;+[-GQٽ*OV-ʸ=˜1=jTU=z; ʹ`φiH?OKB}UHʖ[^]|AԵ; SrEv奏Llf@9|:"I<}hH.aejKl2SHp5|\u5+avv'4RzTf4Im#Hr bmwuzAk/>rXy\??P$!O_C @ǽP$[cWћ~Dzy ҊI'uoZmLJ/n%tѫlsQE W|$N}7;c gƗtĖAҤH\roW$cKa3#S(iT[v'pjVBKp+Xo|Q$IBW»'*QJijMH-NY.B^~iVf38nE<>·%̓,+4QVzTX@U,I&) Q@ J((b.t^fIxQWk'ӎc((m)<%Tg¶dFD Fn>E.% X=̰JY C֦fy%<I2,Y ׽RZr$\j22c֎H.>s޳;>!p==kvU`YY“ҹ^&.3u/$ ?7N^Wr-˺C>1KbQq(3K†rAҼTkzb5sJΥmdE,3n*E)NCCu(W.q CZzzj4҂3*[y UԀGERB[ߊFteo͐*F ZٶNpsR*v˱9w;G_}2H`y?Nk`\͇y2FyZqż/'Vys @V#$(r&Ic8csp0pFI[sfڹw%BA]eU`^٦L% Z|Wfݎ @m<-.X+PlGT)')F'=+9Bꥤrٛ p\\.nta7(LGo9t6D!WSOb.S*oMՋ;=2xasZ:އYƏGA*!]*O$wA,<0t )EsjUkDŽ]wp򺢆9a̠g!Ʒ3Qȇs?;͡$/!d9߱\ƊW V\SR(O_w=.zgⅹdr՚qaL3 %4BІf%smND bH{4K3⼪c2x^ڕnM+ǂ;2v$=JwqTJRIOZv_ޑ r:R02I,r¬nrUN{ 9[+NF+>-Ӯ)'wbLMpzªT\8 cm%G⺋[4]ٰ`vr28}i1dnr3޶*mg,;S:_25)/l`#G1,I͞5pK*EpYt6!dص ] t#S;h-s,뗒J֫6@9#S~1銚ifd GqYxIBK ^I$Gt)EON*!PgThvQ\`6O#"*ұV>d=)sPs!cbpOA}+KCn5_`Aޙ.|IFK$ <T/!ԭʓGP}E A=O1ݴC֜WL[f0^xU\VgWS/k?.fCAc8r˭!1Y'4m%x&g1ڭXX̠rx-?7 pQ8kӠj2;$*Z)'FsΓ8֤~z#'Wf99=x"ۼZ"r_ʱVix"ӆ~DmAI5η'ִI7VIaz%X8aEZVusU!U;"}Dl$Q^[֣;>GFJ<.JhqED2d{t9͎(@2A*԰%sJjbL͸z ֚G=iXv8RX\G <br> From Pommel Horse <b>to Car Seat<br><br>Although the glute-ham raise had been used by European athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel hose in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat and nail it to a carpenter s bench. I then placed it in front of my power rack and hooked my ankles underneath my barbell so that I wouldn t tip over. <br>Because the car seat Charniga used was padded and had a much sharper curve than the pommel horses the Russians were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, only 5 pounds off the American record in his bodyweight division.<br>In 1979 Charniga visited Russia and found that every gym he looked n had a glute-ham staton, and that the exrcise was an integral part o the training of Russian weightlifters. He saw that weightlifters would often perform some variation of the exercise twice in a workout, once before the workout with light weights as a warm-up, and again at the end of the workout with heavy weights as a strengt